Cast iron chicken is low carb, low fat, dairy free and gluten free – easiest juicy chicken ever!
Here it is, the recipe I teased you about last week. Cast-iron chicken. This recipe is so easy because it has just a few ingredients, and you can easily change up the spices for whatever mood you are in, or your family‘s taste. My favorite is this no salt seasoning that I get from Costco, I think it’s their version of Mrs. Dash. I also use a little bit of salt, and paprika. Paprika is the spice that gives this chicken a beautiful golden color, and it’s also one of the main spices in the breading recipe for KFC. But this chicken is not soaked in grease, and it’s also not covered in a whole bunch of MSG and unhealthy breading.
Preheat the oven to 350 before you get started!
You’re going to start with raw chicken breast, it needs to be thawed if it had been frozen. Then season both sides with your blend of spices, you’ll see that I have used salt, paprika and a no salt seasoning blend from Costco. Rub it into both sides of the chicken so that it doesn’t fall off when you put it in the pan.
Preheat a cast-iron skillet over medium heat. It has to be a cast-iron skillet because we’re going to be sticking it in the oven. Cast-iron also has the ability to give the chicken a even heat, and a nice crust on it. I think this could be accomplished in a stainless steel pan if you have one, but definitely not in Teflon. Disclaimer- I have not tried it in stainless steel so don’t quote me on if it works or not! The nice thing about cast-iron is that once it is well seasoned you hardly need any grease in your pan which is what makes this recipe low fat!
Put about a teaspoon size drizzle of olive oil, or avocado oil into your cast-iron skillet and allow it to heat for just a moment. Then set your chicken breast in one at a time gently so that the grease doesn’t splatter. Once you set the chicken and don’t move it around until you’re ready to flip, because you are developing that nice crust and you don’t want to rip all the seasonings off.
After about two minutes over medium heat flip the chicken and let it sit for 30 seconds or so just long enough to grab some aluminum foil out of your cupboard. Then turn off the burner lightly cover the pan with aluminum foil and pop it into the oven at 350° for 20 minutes. 20 minutes seems to be the perfect amount of time my chicken always comes out at 160 which is done but not a single degree over done. Which is what keeps the chicken super juicy.
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